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Why do you hate our shoulders

After running with the Ignition crowd yesterday I wasn’t feeling a high mileage workout today. Instead I decided to punish our arms and shoulders. A few audibles were made because I put some stupid ideas on the weinke.

FNG identified. DiCCS provided with extra emphasis on the “modify as needed” part. That was intended for the FNG but I think all took it to heart

Warmup

Quick mosey around the loop then a circle up for SSH, Imperial Walkers, Moroccan Night Clubs, Jimmy Dugans, Calf Stretches, and the Glidah Can Opener.

The Thang

  •   4 Corner Deconstructed Burpees
    • 10 Squats
    • 10 In and Outs
    • 10 Merkins
    • 10 Bobby Hurleys
  • Hit the light poles in front of the school – 1, 2, 3, then 4 burpees
  • Mosey to the bus lot and circle up
  • Pyramid
    • 5 Burpees (6 count cadence)
    • 10 Merkins
    • 15 HR Merkins
    • 20 Mountain Climbers
    • 25 second Plank
  • Audible #1 – That was terrible. Lots of groaning from the PAX. Happy to oblige and leave everyone on top of the pyramid for a bit.
  • Mosey back towards the front lot with a silent Audible #2 in which we skipped the Donkey Kicks on the wall. You’re welcome
  • Find your own parking space and partner with someone you don’t like. Sorry, you can’t ALL partner with me.
    • P1 run a short lap around the islands
    • P2 Exercise
    • Cumulatively reach:
      •  50 Burpees
      • 100 Lunges (yes, Flanders, 1=1. It took a couple rounds before anyone asked. Again, you’re welcome)
      • 100 Imperial Walkers
      • 100 Merkins
      • 100 Plank Jacks
      • 100 Squats
  • The PAX *cough* Zinfandel *cough* were begging for some Mary, so…
  • Big Boi/LBC Webb – Rounds 1 through 5
  • Time to climb down the Pyramid
    • 25 second Plank (didn’t want anyone to forget where we were)
    • 20 Mountain Climbers
    • 15 T Pose Merkins
    • 10 Merkins
    • 5 Burpees OYO
  • A few minutes left so time for some BOMBS
    • Big Boi Sit Ups
    •    Overhead Presses while on the run
    • Merkins
    • Bomb Jacks
    • Squats

Moleskin

45 Burpees, 115 Merkins (of varying sorts), plus a bunch of plank-style exercises (Mountain Climbers, In-and-Outs, and just a good ol’ Plank) mean everyone’s shoulders should be feeling pretty good right about now. Sorry if you were planning on going to Chiseled tomorrow. Mileage was right at 2, like I planned. Welcome to FNG Door Dash, thusly named due to working for Reinhart food supplier.

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Waxhaw Clean Up this Saturday immediately following the standard workouts. Coffeeteria at Crossroads AFTER

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